Latissimus Dorsi Active Stretch

Latissimus Dorsi Active Stretch is an easy-to-perform exercise designed to stretch and increase flexibility in the lower back and latissimus dorsi muscles. It is an ideal exercise for people who have difficulty completing full range of motion in the upper body. The exercise encourages the use of dynamic stretching motions to gradually expand range of motion and improve muscle strength. It is beneficial for those who are looking to increase mobility, reduce tension and help prevent injury, as well as improve overall

Transcript

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This is Brent, President of B2C Fitness, and we're talking
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about a progression from static
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stretching techniques, which is our active stretching techniques. We're going to use
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our antagonists to pull our agonists through their full range of motion using
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something called reciprocal inhibition to increase neuromuscular control, and
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end range strength. The technique we're going to talk about in this video is an active
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lat stretch. I'm going to have Vinnie Laspina come out and help me demonstrate. Now, this technique,
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like many after stretching techniques, uses the same form as a static stretch. The
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static stretch for lats that we like to use here is the child's pose. The child's pose is a
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wonderful thing, stretching the lats from both it's proximal attachment and its
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distal attachment. At the proximal attachment the lats do an anterior pelvic
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tilt, or spinal extension, so we're going to posteriorly pelvic tilt, and if he
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sits back on his heels that happens pretty automatically, and he's going to
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reach out to stretch that distal end. All he has do is reach out, put his hands
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in prayer position so that it's humorous is externally rotated, and there we go,
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we have stretched both ends. To turn this into an active stretch all we have to do is
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use the foam roll, place it under his arms, and now it's going to go into Child's Pose, but
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this time the antagonist of his lats being his shoulders, I'm going to actually ask him
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to kind of reach out, almost like he's doing a shoulder press, hold for 2, and then
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relax. Now, with all of our active stretches we use the same protocol. We stay in position,
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use 8 to 15 reps, with 2 to 5 second holds, or until we feel a little increase in extensibility.